Strength: Back Squat: 15 min timer 2×5 at 65% rest 60-90s 2×5 at 70% rest 60-90s 1 max set at 70% Strength – we’re going to be doing 5 sets at 65 or 70%. First 4 sets should be sets… Read more »
Workout of the Day
Tuesday, March 28th
Strength: Strict Press: 15 min timer 2×5 at 65% rest 60-90s 2×5 at 70% rest 60-90s 1 max set at 70% Strength – we’re going to be doing 5 sets at 65 or 70%. First 4 sets should be sets… Read more »
Monday, March 27th
Strict Pull Up: EMOM 10 – 3 reps (weighted if possible) Strength – working on our pulling strength with a consistent 3 reps each minute for 10 rounds. If possible, go weighted, even if that means you have to drop… Read more »
Sunday, March 26th
Come and join us for open gym from 1000-1200!
Saturday, March 25th
5 Rounds for time in teams of 3: 40 min cap Waterfall style: Partner 1 will start on bike, 2 and 3 will wait. When one is off, two gets on, when two is off, 3 gets on ect. Partner… Read more »
Friday March 24th
Back Rack Reverse Lunge – 3×16 (8/leg) Strength – only 3 working sets for our lunges today, but high reps (8/leg, alternating) so lets start with a moderate weight and build slightly. We should not need to put padding down… Read more »
Thursday, March 23rd
Strict Press – E3MOM for 15 min (5 sets) Max reps Strict Press at 60% 12 Lateral DB Shoulder Flyes Strength: Going to form failure on the presses, not absolute failure. We expect to see a signifcant drop off between… Read more »
Wednesday, March 22nd
Power Clean – 15 minutes 1×3 at 60% 1×2 at 70% 1×2 at 80% 1×1 at 85% 2×1 at 88-90% Weightlifting: Goal today is to take the multiple reps for touch and go if possible as we build to two… Read more »
Tuesday, March 21st
Gymnastic Strength: 3 working supersets: A1) Max rep ring row A2) Max rep strict ring dip Rest 2 min Strength – Using the rings to combine two gymnastic strength (pull/push) movements. We want to shoot for a minimum of 6-8… Read more »
Monday, March 20th
Deadlift: 15 min timer 2×5 at 65% rest 60-90s 2×5 at 70% rest 60-90s 1 max set at 70% Strength – we’re going to be doing 5 sets at 65 or 70%. First 4 sets should be sets of 5… Read more »